Have you ever heard that you should avoid fruit because you are trying to lose weight? Or thought that cutting back on sugar meant cutting back on fruit too?

Fortunately, fruit can be a healthy part of your diet while still promoting weight loss and weight maintenance. Here, we’ll look at the best fruits for weight loss and the health benefits they each offer.

 

Is Fruit Good for Weight Loss?

Fruit is an amazing snack for weight loss and an essential part of a healthy diet, and science proves it. Studies show that an increased amount of fruit in the diet directly reduces the risk of obesity.

With its high water content, vitamins and minerals, and high fiber content, fruit can naturally satisfy a sweet tooth and help you stay full until your next meal.

While fruit does contain sugar, it is natural sugar, not the added kind found in processed foods. The sugar in fruit is also paired with nutrients and fiber, allowing your body to absorb the sugars more slowly and recognize when it is full.

 

Which Fruits Are Best for Losing Weight?

Ready to include fruit as part of your weight loss or weight maintenance plan? While it is important to consume a variety of fruit as a part of a healthy diet, here are 15 of the best fruits for weight loss.

 

1. Kiwis

Kiwis are naturally sweet, low in calories, and nutrient-dense. Kiwis provide an excellent source of:

• Fiber (eat the skin too to get even more fiber)
• Vitamin C
• Vitamin E
• Folate

Kiwi is deliciously eaten raw or added to salads or as a topping for cereal or oatmeal.

 

2. Bananas

Think you need to avoid bananas if you are trying to lose weight due to their higher calorie and sugar content? Good news — although bananas are higher in calories than many other fruits, they provide an impressive source of nutrition.

Bananas contain:

• Vitamin A
• Vitamin C
• Vitamin B6
• Potassium
• Magnesium
• Fiber
• Antioxidants
• Manganese

Bananas are arguably the most convenient healthy snack and can also be added to smoothies or sliced over oatmeal or toast.

 

3. Pineapple

Pineapple is bursting with flavor – and vitamins, nutrients, and minerals. If you want to satisfy your sweet tooth healthily, look no further than pineapple.

Along with its sweet, tropical flavor, pineapples offer antioxidants, vitamin C, and manganese. Enjoy pineapple plain or in smoothies for a refreshing, healthy snack.

 

4. Watermelon

Made up of over 90 percent water, watermelon is perfect for staying hydrated and full. It also contains lycopene, a powerful antioxidant with a variety of health benefits, vitamin C, and potassium.

With its naturally sweet taste and refreshing flavor, watermelon is the perfect snack for hot summer days. Eat it by the slice or add it to a salad with feta, mint, and a drizzle of olive oil.

 

5. Stone Fruits

Stone fruits are seasonal fruits that contain a pit or stone inside. Examples of stone fruits include:

• Cherries
• Apricots
• Plums
• Nectarines
• Peaches

Stone fruits are low calorie, low on the glycemic index, and packed with nutrients, including vitamins A and C.

Stone fruits can be eaten fresh, chopped up in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.

 

6. Oranges

As with all citrus fruits, oranges are high in fiber while being low in calories. Although they are most famous for their high content of vitamin C, oranges also contain flavonoids and smaller amounts of:

• Vitamin A
• Folate
• Calcium
• Potassium
• Vitamin B1

Oranges make a healthy on-the-go snack or can be added to a salad for a refreshing twist.

 

7. Grapefruit

With its high content of water, vitamin C, and vitamin A, grapefruit is excellent for weight loss. It also has a low glycemic index (GI), meaning it helps sugar be released into the bloodstream at a slower rate.

It is deliciously enjoyed on its own or added to salads.

8. Pears

If you are trying to find ways to increase your fiber intake, consider eating a pear. Just one pear provides six grams of dietary fiber, making pears a great snack to help you feel full until your next meal.

Pears are also a good source of:

• Potassium
• Vitamin C
• Copper
• Vitamin K

 

9. Avocados

Did you know avocados are technically a fruit? This creamy, satisfying fruit is a rich source of healthy monounsaturated fat and a variety of vitamins and nutrients, including:

• Vitamin E
• Potassium
• Magnesium
• Folate
• Iron
• Fiber
• Vitamin K
• B vitamins
• Vitamin C

Enjoy avocados on their own, add them to a healthy smoothie, make your homemade guacamole, or use avocados in place of butter or mayo as a spread on toast or bread.

 

10. Blueberries

Along with being low in calories and a good source of fiber, blueberries contain:

• Vitamin C
• Vitamin K
• Almost no fat or sodium
• Potassium
• Manganese
• Folate
• Antioxidants, including anthocyanins which help give blueberries their vibrant color

Other excellent berries for weight loss include raspberries and strawberries, both of which are naturally sweet and contain ample amounts of antioxidants, fiber, vitamins, and minerals. Add berries (fresh or frozen) to smoothies or oatmeal or enjoy them as the perfect grab-and-go snack.

 

11. Apples

Apples are low in calories, high in fiber, and contain a variety of nutrients, vitamins, and minerals, including:

• Vitamin C
• Antioxidants
• Copper
• Potassium
• Vitamin K

Apples are versatile health food that can be enjoyed plain or added to hot or cold cereals, chopped over yogurt or salad, or added to baked goods.

 

12. Mangoes

Need a healthy sweet treat? Look no further than mangoes. These delicious fruits boast a mouthwatering flavor and an impressive nutritional profile.

Mangoes are low in calories and contain:

• Vitamin C
• Folate
• Fiber
• Several B vitamins
• Vitamin K
• Vitamin A
• Copper
• Antioxidants

 

13. Starfruit

Starfruits are loaded with antioxidants, vitamins, and minerals and offer a tangy, tart flavor and unique shape.

They make an excellent addition to salads, smoothies, or even a bowl of oatmeal. Have a picky eater? The fun, unique shape of starfruit makes them a perfect way to help your picky eater consume more fruit.

 

14. Passion Fruit

Passion fruit is a delicious addition to a healthy diet. One fruit contains under 20 calories, as well as:

• Potassium
• Iron
• Vitamin A
• Fiber
• Magnesium

Additionally, the seeds in passion fruit provide piceatannol, a compound linked to several possible health benefits.

Passion fruit makes a great snack on its own, or when used as a filling or topping for healthy homemade desserts.

 

15. Pomegranates

Pomegranates are low in calories but loaded with nutrients and fiber. They are a rich source of compounds that can help support a healthy metabolism, including:

• Antioxidants
• Polyphenols
• Conjugated linolenic acid
• Vitamin C

They are a delicious snack eaten plain or a great addition to oatmeal, salads, or smoothies.

 

How to Include Fruit as Part of a Weight Loss Plan

While fruit consumption can assist weight loss efforts, there are some important tips to keep in mind:

• Opt for whole fruits rather than juice (juice is stripped of the fiber and many of the vitamins and nutrients contained in the whole fruit)
• Eat the skin of the fruit when possible to boost the fiber and vitamin content
• Dried fruit is different than regular fruit and is far more calorie-dense and must be consumed in moderation
• Along with consuming a variety of whole fruits, it is important to eat a diet rich in vegetables, fiber, whole grains, lean protein, and other whole foods as part of a healthy weight loss plan

 

Want More Tips on Weight Loss, Fitness, and Health?

What are your favorite fruits for weight loss? We’d love to hear from you! As always, let us know if there is a question or topic you’d like to see us address in an upcoming blog.

Want more health and weight loss tips? Check out our blog or reach out to us for personalized product recommendations and support on your health and weight loss journey.